How to Train for, Run, and Recover From Back-to-Back Races

This article is by Roberto Mandje, NYRR’s Senior Advisor of Engagement and Training.

Running multiple races in quick succession—whether it’s two marathons, two half marathons, or a mix—can be an exciting and rewarding challenge. But it also demands careful planning, smart training, and intentional recovery strategies to keep your body performing at its best and to avoid injury or burnout.

I recently put all of this to the test by running the Boston and London marathons with just six days in between. I’ll cover the best way to train for back-to-back races, how to run them strategically, and how to recover in between—whether your races are a week apart or four to six weeks apart.

Training for Back-to-Back Races

When training for two races of distances from 10K to the marathon, with short intervals between them, the key is to build a strong aerobic base and maintain a level of fitness that will serve as your foundation. You'll find that the bigger your base, the fitter and better prepared you’ll be to take on multiple races, no matter what their distance.

I built my base for Boston and London by focusing on volume and consistency over the winter. For me, this meant running more—both outdoors and on the treadmill. Winter is my least favorite season for training, but I knew these extra miles would pay off.

Below are some key areas I focused my training on:

1. Establish a Strong Base Early

Before entertaining the idea of back-to-back marathons, I made sure I was prepared and fit enough to comfortably complete one. This meant:

• I could comfortably run my goal race distance and/or could do back-to-back weekend long runs (18–22 miles on consecutive weekends)
• My weekly mileage was consistent.
• I'd completed at least one longer training cycle recently.

2. Include Race-Pace Work

While volume (the number of miles run each week) is important, I didn’t neglect race-specific workouts. This is especially important if you're chasing a goal time:

• Alternate long runs with race-pace segments (for me, this looked like 18 miles one weekend and 10 mile at marathon pace the next weekend).
• Incorporate threshold runs (also called tempo runs) and interval training to maintain speed and strength.

I also practiced fueling and hydration during long runs to prepare for race conditions.

3. Simulate the Challenge

I focused on training my body to run on tired legs, which is what I knew I'd be doing in the second marathon. This meant occasional back-to-back long runs (i.e., 16 miles Saturday, 10 miles Sunday). You can build up to back-to-back long runs by doing a midweek long run of 10–14 miles (on a Wednesday, for example) followed by a long run (16–20 miles) on the weekend.

Avoid injury or burnout by doing short, easy runs or cross-training sessions, or taking a day off, the day after a long run or hard workout. Always listen to your body!  

I'm a big proponent of recovery, as that's where the fitness gains happen. It's vital to take a "down" week every 3–4 weeks to allow for adaptation.

How to Make It Happen on Race Day(s)

When you’re doing multiple races close together, your race pace/effort is critical to success.

1. Treat the First Race Strategically

Decide whether the first race is your “A” race or a tune-up:

• If the first race is a tune-up, run it conservatively—aim for no more than 85–90% effort. It should feel like one of your long training runs.
• If it’s your goal or "A" race, go all in, but understand that recovery afterward will take longer.

2. Respect the Recovery Timeline

Marathon recovery takes time. The rule of thumb is one day of recovery for every mile raced:

• Half Marathon: ~2 weeks to recover fully.
• Marathon: ~3–4 weeks minimum.

If you only have a week or two between races (especially marathons), you’ll be racing the second one with residual fatigue—the "tired legs" referred to above—so adjust your expectations and goals accordingly.

3. Prioritize Pacing Over Racing

In your second race, listen to your body. Starting conservatively allows you to adjust to how you’re feeling. If you feel strong at mile 10 in a half marathon or mile 20 in a marathon, you can pick up the pace.

Recovery, and On to the Next Race

Recovery is just as important as training. What you do in the days and weeks between races will determine how ready your body is for the next challenge.

1. Immediate Recovery (First 3–5 Days Post-Race)

• Rest or active recovery: Easy walking or short jogs. No speedwork or intensity.
• Hydrate and refuel: Focus on nutrient-dense foods, fluids, and electrolytes.
• Sleep: Prioritize quality sleep to speed healing.

2. Short-Term Recovery (1–2 Weeks Post-Race)

• Gradually reintroduce easy runs.
• Limit mileage to 50–70% of your normal volume.
• Consider a mid-week massage or mobility session.
• Cross-training via aqua jogging, swimming, spin bike, or elliptical can substitute a run and save your legs from additional pounding.

If your next race is only a week away, skip long runs and workouts altogether. Just stay loose with short, easy efforts. Again, always listen to your body.

3. Long-Term Recovery (3–6 Weeks Between Races)

With more time between races, you can:

• Include 1–2 short workouts to maintain sharpness (e.g., strides, tempo intervals).
• Do a moderate long run 10–14 days post-race, depending on how you feel.
• Avoid the temptation to “retrain.” Focus on maintaining fitness, not rebuilding.

Check out more recovery tips here. 

How to Stay Mentally Strong

Running multiple races can be mentally taxing. Here’s how to stay sharp:

• Shift your mindset after the first race: celebrate, then reset.
• Visualize success for each race separately, treating them as unique experiences.
• Embrace flexibility: weather, fatigue, or course challenges may force you to adjust on race day. In my case, Boston and London presented different types of courses (net downhill vs. flat), different goals, and different weather (mild in Boston, and very warm/humid in London). I just focused on what I could control, which was my effort, my outlook, and my race-day strategy.

Final Thoughts: Know Your "Why"

Whether you’re chasing PRs, medals, or memories, your reason for running back-to-back races matters. With thoughtful planning, strategic racing, and dedicated recovery, you can finish strong—and then do it again. My "why," in both Boston and London, was to pace folks to reach their goals, and I was able to do that. What’s your "why"? 

Running back-to-back races isn’t about just surviving—it’s about thriving and learning through the whole experience. You never know who you’ll inspire along the way.

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